Over time
, your ability to hold deep stretches will improve.
Flexibility helps protect your muscles from injury and increases your range of motion. Some people are more naturally flexible than others, but if you aren't flexible, you can take steps to improve your flexibility. Stretches are one of the best ways to improve flexibility.
Instructions
1. Warm up your muscles with 10 to 15 minutes of cardiovascular activity. You should never stretch cold muscles. Jog, cycle, swim or walk briskly before stretching.
2. Perform a full-body stretching routine. Start with the muscles in your upper body and complete shoulder, bicep, tricep, neck, chest and back stretches. Move to the lower body and perform core, glute, hip, hamstring, quad, calf, ankle and foot stretches.
3. Hold each stretch for at least one minute. As you become more comfortable with the stretches, aim to hold each stretch for several minutes. Remain steady and consistent in your stretch. Do not bounce.
4. Deepen your stretches. Over time, you will find that you are able to hold stretches more easily. To challenge yourself more, reach an inch farther than you normally do. Feel the intensity of the stretch increase, and hold it there.
5. Breathe deeply and evenly. Some people subconsciously hold their breath when they stretch. Don't do this. Instead, focus on your breath. Imagine that you're breathing oxygen directly into the muscles you're stretching. Let your breath fuel you as you hold the stretches.
6. Drink water. Dehydration can result in muscle cramps and decreased flexibility. Before stretching, hydrate thoroughly. Follow your stretching session with plenty of water.
7. Try a yoga class. Yoga provides a full-body stretching routine that can increase flexibility. If you're new to yoga, opt for a beginner class, as the more advanced classes can be quite difficult. With regular practice, you will see your flexibility improve.
Tags: each stretch, full-body stretching, full-body stretching routine, hold stretches, Over time, Some people